These are variations on Push Ups, one of the best exercise for muscles of the chest (pectorals), arms (bicep and triceps) and core development. The core muscles are the rectus abdomen and obliques which support the spine.

Muscle group: Chest


For a Close Grip Push Up lay face down on the floor, or a mat, with your feet together curled slightly so you rise on the ball of your feet.

Place you hands close together so your thumbs and index fingers form a triagle on the floor.

Draw your abs in.

Inhale as you raise your body up till your arms are straight.

Keep your head and neck level with your body (dont look up or down) and dont allow your back to rise or fall.

Exhale out as you lower your body back to the ground.

For a Wide Grip Push Up move your hands out to a position slightly wider than your shoulders.


A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.

All exercises